Category Archives for "Coach Nancy"

Coconut Curry Chicken

This is one of the tastiest recipes. In fact I made this the other day for some winners of a weekly S3 challenge and my daughter was so excited thinking she was going to get to eat it. A little disappointment crossed her face when she realized she wasn't getting any. I did make it for the family the very next day. 

On top of this being super yummy, it is super easy. I use frozen chicken breasts. I bake them at 350 degrees with salt and pepper until done. That is usually 45 minutes. At the same time, I put in a pan of frozen mixed veggies with salt and pepper, and drizzled with olive oil. The veggies take about 65 minutes. In between the time when the chicken is done and the veggies are done, I dice the chicken. The chicken, coconut milk, and curry paste go into a deep pot on the stove. It heats up and then I add the veggies when they come out of the oven. Everything should be hot to serve by then. Be prepared for - Yum. 

Using leftover chicken or grilled chicken you can follow the recipe directions below. 

Coconut Curry Chicken

  • 2 Chicken breast, cooked and diced into bite size pieces
  • 1 Tablespoon Green curry paste
  • 4 cups of my favorite veggies ( I used broccoli, cauliflower, carrot, and onions)
  • 1 can of coconut milk

Sauté veggies until crisp tender. Add coconut milk and curry paste to skillet. Cook until simmering. Add in chicken. Garnish with chopped scallions or chopped cashews. 

Now don't tell everyone how easy it is to make, just enjoy the wonderful flavor of curry on the go. 

To your best health,

Coach Nancy

Ten Things you Might or Might Not Know about Coach Nancy

(in no particular order of importance or significance)

  1. I have three brothers and one older sister. My brothers are to blame for any competitiveness you see in me. They are also the reason for me being on the winning team of anything I play. My siblings and their families all live in or near Indiana, which is where my parents still live. I of course had to make sure I won the “moved farthest from home award”.
  2. I stalked Dean for about three weeks before he noticed me. Yes, I was a secret admirer. I wrote him notes and left them around where I knew he would find them. Eventually I fessed up and we’ve been together ever since. And of course, I won the award for “meeting my spouse in the most unusual way”
  3. Dean and I celebrated our 33rd anniversary this year. While I didn’t win the award for being married first in my family. I did win the award for having the most children. Tim, Jeff, Derek, Drew, Karalynn, and Amy. My youngest brother has since tied me with six children but I did it first!
  4. While I have worked in many different jobs, the longest was owning my own day care. I had this day care in two different states in three different locations. I operated the day care for almost 17 years. Again, I am the only sibling to own her own business.  I win that category as well
  5. When I met Dean my name was Nancy Carlson. Think about that for a minute…… My married name is actually Nancy Carlson Carlson. I just happened to fall in love and coaxed a man with my same last name to marry me. This makes for a very difficult situation when we tried to explain to our kids going to grandparents and Aunts and Uncles. They were almost all Carlson’s. So now I am winning and making unique impressions on more than just my side of the family. 
  6. In high school I played football. Yes, my brothers are responsible for the competitive edge. In fact I am so competitive, in my high school yearbook each senior picture had a list of accomplishments during their school years. I wanted my list to be long so I joined as many different clubs and teams as I could. If being well rounded was an event back then, I would have won. Some of the crazy things I did was be a Pom Pom girl, cross country, swim, French club, football, several plays, and other things that I can’t even remember.
  7. I was raised to love my God, my country, and my family. I remember so clearly the celebration of loyalty when our country turned 200 years old. I am still in love with this great nation. I am a patriot through and through. Sure I wish some things were different. There is not a perfect place on this earth.  I have so much joy in traveling around seeing all the great monuments and natural occurrences in the USA. I wish I could say I’ve been to all 50 states but I have not. In fact I have only been west of the Mississippi to travel to Texas, where Dean was stationed and our first son was born. If I could give out an award it would go to the best country ever.
  8.  I am a swimmer through and through. I swam competitively from 6 years old to high school. I love being in the water or near it. My parents have a small cabin in Wisconsin. We would stay there all summer as kids. My dad was a firm believer in making sure his two daughters could do everything his sons could do. (maybe that is where I get my competitiveness from). If I went fishing I found all the worms I would need, put the worm on the hook, as well as cleaned the fish too. I enjoy fishing to this day. By the way, I can drive a standard car and change oil because my dad made sure I could if needed.
  9. I would follow Dean to the end of the earth. There are quotes from the movie: Show Me the Money, “You had me at Hello” and “You complete Me”. That sums up Dean and I. He has always wanted to own his own gym. It was a no brainer when he suggested Cr8 Fitness. I was in. I would do whatever I could to make his dream come true. In doing so I have found my love of coaching. I was a shy kid. It would shock most people to know I talk in front of people. The Cr8 Fitness family has made me break out of my comfort zone in more than just this one way.
  10. God is a very important part of my life. I have gone through too much, seen too much in life not to think it was organized and put together by someone greater than myself. All that is good in me, is from God. I trust you see it.

I love my Cr8 Fitness family. I am so thankful you choose to train with us. The stories you’ve created because of stepping out of your comfort zone inspire me and the rest of your Cr8 Fitness family. Continue to Make It Happen.

Coach Nancy

Sarah puts Coach Nancy in the Spotlight

Things sometimes get turned around in life from the normal. It happened to me today as Sarah, a RockStar, interviewed me. Since I love to talk, I was able to manage. (insert smile here) Sarah is a RockStar in that she has trained with Cr8 Fitness for 5 years. Being a RockStar is more than the time she sets aside for training. It show commitment. It shows determination. It requires so much from each person that earning RockStar status is just that. Sarah is now a RockStar. Many of you have earned that title and many more are working towards it. Thank you Sarah for turning the microphone on me. 

I can't wait for another eleven years of memories. Looking back, Cr8 Fitness works and acts like a family. We work together for the good of the group and yet as individuals. We help and encourage through the best days and the not so best days. We pick each other up. We apologize when needed and move on. Cr8 Fitness is family and I am so glad you are here with us. 

Coach Nancy

Thank you Sarah for taking time from your work day to do this video.

Spaghetti Squash Pizza Pie Recipe

Spaghetti Squash and I are best friends. I love the stuff. I find it super easy to roast in the oven and it goes with just about everything. My family enjoys it as the pasta under spaghetti sauce or as a side dish with some salt and pepper. So when I heard someone say they had never had spaghetti squash I was amazed. After a few minutes of discussing ways to fix it and how best to eat it, she  agreed to give it a try. Thank you Jill for suggesting this recipe for her first adventure into the world of spaghetti squash. This is one recipe that everyone likes, seriously - Everyone! Its tastes like pizza. 

Spaghetti Squash Pizza Pie

  • 1 large spaghetti squash
  • 1 pound Italian sausage
  • ½ medium yellow onion, diced
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 teaspoon dried basil
  • Sea salt and pepper to taste
  • 3 eggs, whisked


Preheat oven to 375 degrees.

Place spaghetti squash cut side down on a parchment paper lined baking sheet. Bake for 40-50 minutes or until a fork easily goes into it, then reduce oven heat to 350 degrees. While squash is cooking, place a skillet over medium heat. Add Italian sausage, onion, and peppers. Cook until meat is no longer pink and veggies are soft. Once squash is done cooking, remove the seeds and shred. Place into a greased 13×9 glass baking dish. Add sausage and vegetable mixture to squash and combine. Add pizza sauce, dried basil, and salt and pepper to the baking dish and mix well. Finally, add whisked eggs to the baking dish and mix thoroughly. Bake for 1 hour.

If you have a favorite way to prepare spaghetti squash share it below. You'll soon be best friends with this squash too.

To your best health,

Coach Nancy

Looking for More Tomorrows

Olympics in Beijing, The Big Movies included The Dark Knight and Iron Man, Minimum Wage was $6.55, the Phillies won the World Series and the Celtics took home the NBA Championship, Wall-E toys and Elmo Live were big Christmas gift buys. 

All those things made the headlines in 2008.

What didn’t make any headlines is that Dean Carlson started Get Fit NH (now Cr8 Fitness) on May 8, 2008.

Some of the early crowd at 5am - 2008

11 years later and he's grown a physical training business that is well known in the Capital area and far beyond. In fact Dean sold Get Fit NH- Concord to Coach Meagan Sbat last year so he could slow down just a bit. (The slowing down piece hasn't happened much as he is a 'wanted' speaker and teacher along with his desire to help more individuals succeed) Cr8 Fitness is thriving under his direction and guidance. Here is Dean's passion: "My life is better because of all the people who have walked through our doors over these last eleven years, and for that I am grateful. It is what drives me to serve you to the best of my ability, every day. Thank-you for being a part of our lives. Thank-you for the effort you put in to making yourself better so you can serve those special people in your life better. The world needs more of you. I am privileged that you call me “Coach”."

When we started out under the halogen light attached to the basketball hoop in the backyard (true story) at 5:00am on that crisp May morning, I always knew Dean could make this happen. Drew was 5 years old, and now he is going to driver's ed. KJ was 3 and Amy was 1 – and look at them now. We have 3 grandchildren for crying out loud! Dean and I are working toward 3 1/2 decades of marriage – my time flies. 

 The 4pm crew in 2019! 

Coach Dean wears his heart on his sleeve for all to see; "So when the junk is flying around you and it seems like life is about to crush you, know that you have a family that is here for you. We laugh together, cry together and love together. If that’s too mushy for you, too bad. I don’t say it enough, but you all mean the world to me. My challenge to you today is to hug someone just a little harder, smile just a little wider, and remember that you make a bigger impact on the world then you can ever imagine."

So thank-you. For putting your trust in us for these many years. For putting in the hard work to get better. For choosing every day to be extraordinary, to go out of your comfort zone, to make your health and fitness a priority.

Here’s to many more years…

of Making It Happen!

Coach Nancy side by side with Coach Dean

Do You Know How to Taco?

Does the kitchen drive you crazy? Do you think that there is some gene you are missing that doesn’t allow you to make healthy and tasty meals – and do it fast?

I was there, and I am always learning.

I started out not ever having made a butternut squash until I was married. I didn’t even know what one looked like. I also had not made real potatoes until after I was married. As far as I knew they come out of a box. Thank you Dean for teaching me more about food than anyone.

So it’s probably no surprise it was one of those “AHA” moments when I realized I could make my own taco seasoning.

Tacos are wonderful because of all the diverse veggies and even the healthy fats you can add to tacos (think olives and avocado). My family makes “Naked Tacos”, otherwise known as Taco Salads.

Instead of grabbing the little packages at the store that usually have added sugar, here’s how to make your own. And the best part is that’s just the tip of the iceberg when it’s comes to using all these great spices.

Taco Seasoning

  • 1 Tablespoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

Blend together and enjoy. Better yet, make a large batch and store in an empty spice container for next time.

Enjoy making meals at home,

Coach Nancy

The Bracelets Are A Win-Win!

With May being the month Cr8 Fitness celebrates its anniversary I often find myself thinking back to the many students we have had the opportunity to serve, some from the very beginning. One common thread that shines brightly as a fitness family is our desire to give back. Many of you train in order to give back to your own family the best version of you that you can. You give yourself and your time during challenges to encourage and help those around you. And each time we have some sort of a fundraiser you give more than we thought possible. 

Lisa invited Kari and BAM another $100 to Catamount.

This year we started a new chapter in our Referral Reward program, designed to let us say thank you to you, as well as well as giving back to the community we all live in. Your Referrals Make a Difference.

For many years we have had a Referral Rewards program as a small token of appreciation for sending your friends, family and co-workers to us. And an interesting thing happened along the way. We had clients tell us "Why don't you donate that money to a local charity instead? So we are. This year every time we get a referral who becomes a client, we are honored to donate $100 to an amazing local non-profit, Catamount Womenaid.

Deb Shore from Catamount Womenaid gave us insight into this group. "Catamount Womanaid is a nonprofit organization that was formed in 2011 and provides emergency financial assistance to men, women and children living in the towns of Deerfield, Epsom, Northwood, Pittsfield and Strafford. We are neighbors helping neighbors. In the last 18 months, Catamount Womenaid has received 65 requests for financial assistance and has provided over $20,000 for expenses such as housing, medical, heating and utilities, home repair, transportation and even funeral expenses. We started a new initiative last year: School Essentials Fund. Through this fund, we have provided money to guidance counselors in all of the schools in our five towns. These replenish-able funds are being used to provide supplies, such as clothing, boots, eyeglasses, etc. to schoolchildren in need. Please check out our webpage for additional details of the work we do and to find out how you can help. "

We've come up with another way to help support this great organization as it helps our community. Dean designed these great bracelets. They come in two colors (don't worry guys- they are not all girly colors). Simply purchase one of these bracelets for $5 and we'll donate the proceeds to Catamount Womanaid. How cool is that? 

Win the Day has become the new saying around Cr8 Fitness. Win the First Hour - Win the Day. Many in our community need a helping hand to win the day, and you can help them. 

I love how Deb put it, 'We are neighbors helping neighbors'. That is what Cr8 Fitness has become known for. We help each other and now we can reach farther out to our community. 

Purchasing one of these bracelets is truly a "Win-Win". You remind yourself to set yourself up for success, and Catamount Womenaid gets more of the help it deserves. Please buy one (or more) of these sweet bracelet for only $5 today. Thanks!

Thank you for choosing to train with us, 

Coach Nancy

Lessons I Learned While Holding a Baby

Lessons I learned while holding a baby

  • Smile a lot. Babies are a mirror. They will reflect everyone nearby what they are seeing and feeling right in front of them. If you want to hold a happy baby, smile.
  • Be Constantly moving. I’ve held a lot of babies and while they move constantly, they also want me to move constantly too. It like they have an inner movement but they like more global movement too. It’s like they require small adjustments to where they are at to keep them content. 
  • Change them. This is an easy lesson but necessary too. While diapers are primary, bibs, clothing (theirs and your own), as well as position in your arms and in the room. While they like these minor adjustments, they don't like big changes. Try putting a baby in someone arms who they don't know and see and hear what happens. Or try getting a baby to sleep without their favorite blanket. Babies love changes but keep some major things the same. 
  • Provide the basics. Food and sleep are routinely rotated between. Anytime a baby isn’t being fed or sleeping they are probably in one of the steps above.

So what does that have to do with you? Especially if you don’t care for any babies at the moment? How does this come back to you in your pursuit of health?

You’re a lot like a baby!

  • You’re a mirror. You reflect those surrounding you. We often hang with those of similar characteristics. Benevolent people hang out with others that give of their  time, energy, money, and SMILEs. Those conscience of healthy eating tend to spend time with other nutritionally similar folks. While those that complain, complain to others who want to one up their complaints.
  • You need minor adjustments. Our bodies were built to move. Physically we feel best when we get out and move. I was recently traveling on a plane, I find it challenging not to stand up often just to stretch my legs. When the plane finally lands, I am anxious as many are just to de-board. I want to get moving. I apply that same principle to my training regime. I trained in the gym 4 times a week. By adding minor adjustments to my training program I find success.  
  • Change is mandatory. And I find this is true in my eating habits as well. I tend to eat each meal with the standard of lean protein, produce, and water. (PPW) Breakfast is protein, produce and water. Lunch is protein, produce, and water. Dinner is a repeat of that; protein, produce, and water. And yet there is a wide variety of change within that standard. There is an entire world of meats out there to eat. The change comes in the type of protein I have at each meal. This variety to my menu selection gives me change that keeps my mind and body happy. I haven’t come close to trying all the types, varieties and combination of vegetables not to mention the ways in which to cook them. Keep on changing within the standards you have for yourself.
  • Get the basics. As an adult or anyone for that matter life is a constant rotation between sleeping and eating. It’s a cycle you can’t break for long without obvious consequences.  A baby is expected to sleep for large quantities of time. Yet somehow adults think that sleep is an option. I found that everyone in a room with a cranky baby knows that they either need to sleep or eat. Yet cranky adults think they need to dive deeper into the ‘To Do’ list in order to achieve a break or before they can sit down to eat. “Hangry” is a real thing. Overindulging in coffee because of a lack of sleep is a real thing too. Get the basics: 6-8 hours of sleep in a day and nutritious food.

Life in general, no matter the age, is the same and yet different. I like it that way.

Learn some simple truths about a baby and your next babysitting adventure will go more smoothly. Apply these same truths to yourself and increase the healthfulness you enjoy now.

To your best health,

Coach Nancy

Make It Happen

It’s your choice

Every day you get to choose…

Not what happens to you…

But how you respond…

Attitude makes all the difference…

You aren’t always going to succeed to the level of your expectations…

So what?

That’s Life.

Get off the mat and keep working at it…

There is no such thing as “failure” when you learn from your mistakes…

Now I am not a “pie in the sky dreamer”…

I don’t believe “thinking happy thoughts” is going to solve all your problems, real or perceived…

But I also know that wallowing around in self-pity is counterproductive…

You have a lot more control than you may think…

Don’t accept being less than your best…

And strive to be better every day…

Don’t wait for “it” to come to you…

Get out there and…

Make It Happen!

Doing one thing to win the first hour each day in order to Win the Day!

Coach Nancy

Ginger Chicken and Broccoli

A few weeks ago Rock Star Sara sent me this recipe. I tried it right away. The first time I used Shrimp instead of the chicken. (that's what I had and I really wanted to try this dish- it sounded great). I'm glad I did. This recipe was fantastic with the shrimp in place of the chicken. It is just as delightful with the chicken. Thank you Sara for sharing. I'm always up to try new recipes. If you have a favorite add it into the comment section below so others can try it out too. 

Ginger Chicken and Broccoli

  • 3 T coconut oil
  • 6 cloves garlic, minced
  • 1 ½ T grated fresh ginger
  • 6 scallions, white parts, chopped
  • 2 heads broccoli, cut into florets (I used a mix of cauliflower and broccoli…other veggies would be yummy too)
  • 2+ pounds boneless, skinless chicken thighs, cubed
  • 1 cup coconut aminos
  • 2 T sesame oil
  • 1 t salt
  • 2 large egg yolks

Heat 2 T oil over medium high heat. Add garlic, ginger, scallions. Stir constantly for 30 seconds.

Add broccoli (and veggies) and continue cooking until 5 minutes until the broccoli is bright green.

Transfer veggies to a plate and return the pan to the burner, add 1 T more oil.

Add chicken, stirring frequently until the chicken is browned and cooked through. About 8-10 minutes.

Transfer chicken to the same plate, return pan and juices to burner. If there’s less than ¼ cup liquid, add water until it reaches ¼ cup.

Pour in Coconut Aminos, sesame oil, and salt…bring to simmer.

Beat egg yolks in a bowl. Temper yolks by slowly pouring in the ½ cup of the hot sauce while whisking constantly.

Pour egg yolk mixture into the hot pan, then stir constantly for 3 minutes to thicken.

Add the chicken and veggies back into the pan and stir to coat. Cook for an additional 7-10 minutes, until the chicken and veggies are fully cooked.

When I made it with Shrimp I cooked it a few minutes less as shrimp tends to cook much faster than chicken.

To Your Best Health,

Coach Nancy

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